WODs

  • Friday squatalot!

    Friday squatalot!

    May 18th, 2012 | WODs | Chad | 1 Comment

    10-9-8-7-6-5-4-3-2-1 reps of
    Overhead Squat 45 / 30kg
    Burpee
    Sprint 100m
    Mobility : OHS prep

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  • wod-fran

    “Fran”

    May 16th, 2012 | Fran, WODs | Chad | 2 Comments

    21-15-9
    Thruster 43 / 30kg
    Pull Ups
    Mobility: Squat opener / Lats / Front rack positioning

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  • Felling a little toey…….

    Felling a little toey…….

    April 24th, 2012 | WODs | Chad | No Comments

    For time
    30 x Toes 2 bar
    Run 800m
    rest 1 minute
    20 x Toes 2 bar
    Run 400m
    Rest 1 minute
    10 x Toes 2 Bar
    Run 800m
    Mobility : Hammy / low back

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  • “Elizebeth”

    “Elizebeth”

    April 23rd, 2012 | elizabeth | Chad | No Comments

    21-15-9 reps for time
    Squat Clean 60 / 40kg
    Ring Dips
    Mobility: Hips / Quads / Chest
    Strength:
    Wendler 2.2
    Deadlift 3×3 increae load by 5kg from previouse phase
    Press 3×3 increase load by 2.5kg from previouse phase
    “Elizebeth”

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  • DSC_2102

    Volumize

    April 13th, 2012 | WODs | Chad | No Comments

    On the minute for 20 minutes
    2 muscle ups
    or
    2 x strict pull ups / 1 x wall walk

     

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  • Assistance not required

    Assistance not required

    April 11th, 2012 | WODs | Chad | 1 Comment

    10,9,8……1 reps of
    Strict Press 40 / 25kg
    Hand Release Push up
    C2B Pull up
    Mobility : pecs / shoulders

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  • 4430042071_bbc1b0af26_b

    Lifting big

    April 10th, 2012 | WODs | Chad | No Comments

    Deadlift
    5-5-5-5-5
    *Increase load over sets
    Mobility : hamstrings
    Strength catch up
    Wendler 3.1
    Deadlift : 5/3/1
    Press: 5/3/1
    No met- con

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  • Heart starter

    Heart starter

    April 5th, 2012 | WODs | Chad | No Comments

    10,9,8,7………1
    Front Squat 60 / 40kg
    2-4-6-8-10-12-14-16-18-20
    Kettlebell swing 24 / 16kg
    Strength
    Wendler 2.2
    Back Squat  3×3 ,
    Bench Press 3 x 3
    Met Con
    3 Rounds for time
    10 x Front Squats 70 / 45kg
    20 x KB swings 24  / 16kg
    Rest 1 minute between rounds

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  • “Nancy”

    “Nancy”

    April 2nd, 2012 | WODs | Chad | 3 Comments

    5 Rounds for time
    15 x overhead Squats 45 / 30kg
    Run 400m
    Mobility: squat opener / overhead positioning
    Strength:
    Wendler 1.2
    Deadlift: 3 x 3
    Press: 3 x 3
    WOD:
    3 Rounds for time
    10 x Overhead squats 60 / 40kg
    10 x Bar facing burpees

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  • This should tickle

    This should tickle

    March 31st, 2012 | WODs | Chad | No Comments

    In teams of 2, 1 partner working at a time
    AMRAP in 20 Minutes
     40 x Wall Ball 9 / 5kg
    20 x Burpees
    40 x OH walking Lunges 20 / 10kg
    CrossFit Kids
    Skill: Thruster reveiw
    WOD: Partner AMRAP 12 minutes
    20 x Thrusters
    20 x Box Jumps
    Run 100m

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  • august 026

    JUMP!

    March 30th, 2012 | WODs | Chad | No Comments

    10 Minute ascending rep AMRAP
    1 x SDHP 45 / 30kg
    2 x Box Jumps 24 / 20″
    3 x SDHP 45 / 30kg
    4 x Box Jumps
    5 x SDHP
    6 x Box Jumps…………
    Mobility: Super frog / Calves

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  • Knee High socks please!

    Knee High socks please!

    March 29th, 2012 | WODs | Chad | 3 Comments

    5 Rounds for time
    2 x Rope Climbs
    6 x Toes 2 Bar
    12 x Ring Push ups
    Strength
    Wendler 1.2
    Back Squat 3×5 starting at 65% of training max
    Bench Press 3×5 starting at 65 % of training max
    Met-Con
    7 Rounds 45 second rest between efforts
    Max Reps plyo Push Ups
    Sprint 100m

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